Reverse Pec Deck Machine Fly

How To Do A Reverse Pec Deck Machine Fly Correctly

The reverse pec deck machine fly is a great isolation exercise to target the rear delts, a.ka. the deltoid muscles on the back of your shoulders.

To get started:

1. Set the positioning of the handles as close to the rear of the machine as possible to give you a full range of motion.
2. Adjust the seat so the handles are at shoulder height.
3. Grip the handles with an overhand grip.
4. Keeping your chest pushed into the pad, initiate the muscles in your rear delts and back, by pushing the the weight out then back, in a semi-circle motion, with your arms extended, with a slight bend in the elbow.
5. The only movement comes from the shoulder joint, as this isolates the rear delt muscles.
6. Repeat.

Primary Muscles Worked

Other Rear Delt Exercise Variations

• Single Arm Bent Over Barbell Rear Delt Raise
• Bent Over Cable Rear Delt Raise
• Swiss Ball Dumbbell Rear Delt Raise